Bicep, Tricep wise, I have no issues.. both I can develop and train hard on

(3 sets of 15 reps at between 20 - 26kg )

but im finding as I increase my weight limits... my forearms and wrists start to feel the pressure

is there anyway I can focus solely on the forearms and wrists.. ? I need to build these up or im afraid I can see a limit approaching

also.. other than my usual arm excersises for the biceps and triceps... are there any other muscles I can work in the arms? if so.. how?


thanks

Dave

 

Those hand grips are supposed to work ok. I have a wooden bar that i hold out in front of me at shoulder height, attached to the bar is a weight on a piece of string just above the floor. U have to twist the bar and wind the string up so the weight moves upwards to the bar. Then wind it back down, do not just drop it down, wind it slowly. Keep your arms as straight as possible and you wont do more than 5 reps up and down if your doing it right. Try a 2 kilo weight first and move up if its easy. Really pumps the forearms.
If you have one forearm bigger than the other and you want to even them out try using the 'stranger' method in future.

 

The exercise above does work really well but the gym I'm at now doesn't have anything set up for this.

Have a look at the below link which gives some exercises for forearms on it

http://www.ast-ss.com/training/exerc...sp?bp=Arm&pn=1

 

Wrist curls and hammer curls Dave

Sit onthe edge of the bench with a light barbell(probably not an olympic 20Kg one) with your hands close together. Rest your forearms on your thighs so your hands hang over the end of your knees(keep your legs close together too). Use an overhand grip for the top of your forearms and an underhand one for the underneath.

Let the weight hang down and then use your forearms to lift it back up. I do sets of 20 reps and really make them burn. Make sure your elbows stay on your thighs

Doing hammer curls also hits the top of the forearms where it joins the bicep. You can also do barbell curls with an overhand grip, keeping your elbows close to your sides.

 

doing that with a curl bar explodes mine

 

cheers guys!

 

Use an olympic bar hold behind your back, arms down by your sides hands facing out (behind you), roll the bar down to your fingertips then grip and pull it back to your palms.?? try that

 

you could always try bicep curls but with your wrist facing the other way that seems to work well for me also playing drums and percussion but hey thats just me

 

Great advice givin, try that tomorrow when i go

 

it is quite common to find your forearm flexor muscles are very painfu during bicep exercises due to the fact you are lifting a weight that is to heavy for the exercise.


I cant emphasise enough the important of perfect technique. In the case a bicep curl, lowering the bar right down to your thighs. So many people only use a small range on movement and this doesnt fully untilize the lengthening of the muscle!

However, you will find your forearms will get stronge, personally i have never had to exercise them, as they have naturally strengthened when performing other exercises

 

has no one ever tried holding a really heavy dumbell in one hand and squeezing it as hard as you can until you cant grip it anymore? thats what i do and u look like popeye after you have finished. lol lol

 

For forearams i do as paul does but when doing reverse wrist curls i go for a wide grip. Usually manage 3 sets of 20 of each using an olympic bar.

30kg, 40kg, 45kg +bar for normal curls.

15kg, 17.5kg, 20kg +bar for reverse curls.

Also try doing reverse barbell curls on the preacher bench.